Plateaus

OH! I know this is an old post, and I didn't even start it, but this is news I needed! I've been at a plateau for 2 weeks now and so frustrated, but I'm going to try some of this stuff and see if that doesn't jump start me! Great post!

first cycle your calories (THIS IS A MUST) even if your not on a plateau. low end of your range 1-2 days then high end a few days. this will help keep your body from going into starvation mode, when your body does this it hold onto everything you eat and you can actually gain a few pounds eating 1200 calories.

second if you are doing any exercise program and burn 200, 300 or 400 calories or what ever you must add extra calories back into you program. as a rule of thumb i added 50% of what i burned. so if you are scheduled to eat 1500 today and burned 400 you should come in around 1700+ calories for the day. you have to eat to loose weight.

third are you eating the right foods? are you getting ample protein? right carbs? and lots of fruit and vegies?

last, change your routine for exercise. run slower, run faster, run longer add and extra day of running or other cardio, strength train, hike trails, ride a bike. change-change- change

follow these simple steps you will see drastic changes in a short time.

Bobby D - Ellwood City, PA

"If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise." ~P.Z. Pearce

"A lot of people run a race to see who's the fastest. I run to see who has the most guts." -Pre

I do it because i can, I can because I want to, I want to because you said I couldn't.

Alie, I hear you. I have been at the same weight for over a year. I DO need to lose weight. Probably a good 40 pounds. I have tried many things without success. I think that my diet may be the culprit (barring some whacky syndrome!)

I am concerned with you being on the low end of the calories. Maybe you should reevaluate how many calories you should be having. It may be more than you think. If you do a lot of running you may need more calories. Also the ratio should be looked at. Protein to carbs. I do not know much about it, so I would suggest doing some research on calories and such. Maybe a trip to a registered dietitian might be helpful.

You may also look into cross training (bike, swim, elliptical etc..) if you don't already. Your body may be too used to the running, even though you mix up the workouts.

I feel like I've hit a wall more than a plateau. I get my water, stay within calories (usually on the low end of my range), mix up my running distances. I'm toning, but the weight has been the same for ages. I'm 5 foot 3.5 (or so) so I do still have weight to lose. It just won't go!

Belly ache all you want! i would suggest that you step away from everything and start again one piece at a time. Maybe take a week off (if you feel comfortable) then start back up with exercise, and then add your calorie intact. Hopefully something like that would renew you! best of luck. Let us know how it goes.

I would like to say I've hit a plateau, but in truth I think I've lost my focus. My weeks are pretty good but the weekends are sloppy at best for getting in workouts and watching my caloric intake. For about a month now I've been promising myself "this weekend, I will refocus" - and it doesn't seem to be happening. I'm only about 25 pounds away from my goal weight of 180 (I'm 6 feet tall) - and although I soldiered through the first 60 or so pounds, I feel a bit wiped out, truth be told. I need to get back the momentum I had in the fall... ARgh, sorry to belly ache...

Courage is not the absence of fear, but rather the judgment that something else is more important than fear.

Foreverkodi-I gotta say the zig zag dieting has been working for me and I started teaching an aerobics and toning class so the added exercise is also helping. You can do it, bust that plateau!!! Every sunday I sit down and look at my schedule to see what I can do differently or change to reach my goal so I don't get bored or give up my goal.

the last time i hit a plateau in my weight loss i tried calorie cycling which a friend recommended to me. i did it for about 2 or 3 weeks and it really seemed to help. check out this website for more information, it's pretty user friendly.

You guys are right, change is good. It's just sometimes you get stuck in a safe routine because you know you an do it and don't challenge yourself anymore...I started running inclines and intervals friday. Lets see what happens.

Also take a look at what you're eating. Try to get in some different foods and make sure you are not in a food rut! :)

"When there's something you want fight for it. Don't give up-no matter how hopeless it seems, even when you've lost hope, cause years from now you're gonna look back and wish you gave it one more shot cause the best things in life don't come easy."

"If you think you can or you think you can't, you're right" -Henry Ford

I would try to do some other things besides running. Running is great but I would had some ST. It is important to tone muscles along with cardio, and you might try other cardio on non running days. Ellipical, cycling or stairmaster. Mike

I changed up my routine...I added another day of running and changed the intensity by changing my route...I run outside...I can run on flat ground at the track...that is what I was doing...to kick start the weight loss I went to running in my neighborhood and it is really hilly.

Trisha

Running away is never the answer, but in running I often find my answer!

I run every other day mon wed fri. However I've been running the same distance and speed. I know that was wrong but I felt safe (don't laugh at me)lol. Today, after I spoke to my gym manager I changed somethings. Each mile I increased the speed on the 4th mile I ran incline.....Its a start.

SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.

NOTE: Terms and Conditions and Privacy Policy last updated on October 25, 2013